Comparing Nutrients in 7 ounces Oranges with Peel VS Pickles, chowchow, with cauliflower onion mustard, sweet

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%

Macro Nutrients

	Oranges with Peel	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Energy	4.3% 125kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	40.7% 53g	130g per day for Men 19-50 years
Sugars	NA	65.4% 47.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	13.2% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	102% 122μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Calcium	14% 139mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20% 1.6mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	7.33% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.24% 43.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	69.7% 1046mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pickles, chowchow, with cauliflower onion mustard, sweet per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Pickles, chowchow, with cauliflower onion mustard, sweet to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• 7 ounces of Oranges with Peel have more Vitamin B1, 2.5 times more Vitamin B2, more Vitamin B3, 4.9 times more Vitamin B5, 9.3 times more Vitamin B6, 6 times more Vitamin B9 and 11.8 times more Vitamin C than Pickles, chowchow, with cauliflower onion mustard, sweet.
• 7 ounces of Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Oranges with Peel as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• 7 ounces of Oranges with Peel have 3 times more Calcium than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While 7 oz of Pickles, chowchow, with cauliflower onion mustard, sweet contain 1.6 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 2.9 times more Selenium, 263.5 times more Sodium and 2.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Pickles, chowchow, with cauliflower onion mustard, sweet contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3 times more Fiber than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While 7 oz of Pickles, chowchow, with cauliflower onion mustard, sweet contain 1.9 times more Energy, 7.6 times more Omega 3 and 1.7 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Pickles, chowchow, with cauliflower onion mustard, sweet offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Pickles, chowchow, with cauliflower onion mustard, sweet provide inadequate amounts of Omega 6 in seven ounces.